HOMCOM A90-246 Manuel De L'utilisateur page 26

10. WARM UP EXERCISE
Warm-up and soothing exercise: A successful exercise program must include warm-up, aerobic and soothing
exercises. The number of exercises should start with at least two or three times a week, increasing to four or
five times a day after a few months. Warm-up is an important part of your fitness routine and should not be
skipped. Carrying out warm up exercise before your workout can help prepare your body for more intense
exercises as it helps muscles warm, stretch, improve blood circulation, increases pulse, and delivers more
oxygen into the muscles. After the aerobic exercise, repeated warm-up exercises can also reduce muscle
soreness. We recommend the following warm-up and soothing exercises.
1. 1.Stretch down:
The knees are slightly curved, the body slowly bends forward,
let the back and shoulders relax, hands touch the toes as much
as possible. Hold for 10-15 seconds and then relax. Repeat 3
times
2. The tendon stretch:
Sit on a clean cushion, straighten one leg, and then put the
other leg inward so that it fits snugly against the inside of the
straight leg and try to touch the toe with your hand. Hold for 10-
15 seconds and then relax. Repeat 3 times for each leg
3. The calf and heel are stretched:
Hold the wall with both hands or stand with one foot behind,
keep the hind legs upright, and the heels touch the ground and
tilt toward the wall. Hold for 10-15 seconds and then relax.
Repeat 3 times for each leg
4. Quadriceps stretching:
Grasp the balance with your left hand or the table, then extend
your right hand backwards and grab the right heel and slowly
pull it toward your hips until you feel the muscles in front of your
thighs. Hold for 10-15 seconds and then relax.
5. The sartorius muscle (muscle inside the thigh) stretches:
The soles of the feet are opposite, the knees are seated
outwards, and both hands grasp the feet and pull toward the
groin. Hold for 10-15 seconds and then relax. Repeat 3 times
~ 12 ~